MetCon 4 Rounds 4 Min Aktif Recovery Assault Bike(50/60Rpm) Or Row(2:15/2:30 Pace) 3 Rounds 50 Double Under Or 70 Single Jump Rope 25 Kb Goblet Squat(20Kg-12Kg) *1 Round is Bike and then 3 Rounds of Double Under and Squats. Cap Time:40 Min “Scaling” 4 Rounds 4 Min Aktif Recovery Assault Bike(50-60 Rpm Or Row (2:15-2:30…
Strength Every 1:30 Min For 10:30 Min (7R) 3 Front Squat(%80-%75) -Then- Upper Body Strength Every 2:45 Min For 13:45 Min(5R) 15 Barbell Floor Press 12 Barbell Reverse Grip Bent Over Row 10 Weight Paralel Bar Dips -Then- Every 1:30 Min For 7:30 Min (5R) 8 Barbell Curl
Strength&Conditioning “Rattlesnake” For Time: 15 Squat Cleans, 200 Meter Run 12 Squat Cleans, 200 Meter Run 9 Squat Cleans, 200 Meter Run 6 Squat Cleans, 200 Meter Run 6 Push Jerks, 200 Meter Run 9 Push Jerks, 200 Meter Run 12 Push Jerks, 200 Meter Run 15 Push Jerks, 200 Meter Run Barbell:(50Kg-40Kg) Cap Time:35…
Core Control Every 2 Min For 10:00 Min(5R) 20 Ring High Plank Mountain Clımber(R1-L2) 10 Hollow Rock 15 Sec:Hollow Hold -Then- MetCon For Time: Going Down Swinging” 10-9-8-7-6-5-4-3-2-1 Thrusters (40Kg-30Kg) Toes to Bar Lateral Barbell Burpees
Multi-Strength Every 2:30 Min For 15 Min(6R) 8 Close Grip Bench Press 8 Dumbbell Bulgarian Squat(R) 8 Dumbbell Bulgarian Squat(L) -Then- Every 2:30 Min For 15 Min(6R) 8 Dumbbell Hang Power Clean 8 Reverse Grip Strict Chin-Up
Conditioning 30 Min Emom(10R) 1.Min:8 No Jump Burpee+8 Box Jumps(24”-20”) 2.Min:15/12 Cal.Row OR 12/10 Cal.Assault Bike 3.Min:Rest
Oly. 10 Min Emom 1 Hang Squat Clean +1 Squat Clean +1 Front Squat -Then- Functional Strength Every 2:30 Min For 12:30 Min(5R) 12 Double Dumbell Front Rack Reverse Lunge(R1-L2)+12 Glute Bridge Dumbbell Floor Press -Then- Isometric Strength 4 Round 30 Sec:Hollow Hold 30 Sec:Superman Hold 30 Sec:Half Push-Ups Hold 1 Min:Rest
Isometric Strength 5 Round 20 Sec:Wall-HandStand Hold 20 Sec:Rest 20 Sec:Strict HandStand Push-Ups 40 Sec:Rest -Then- MetCon 20 Min Amrap 30 Air Squats 200 M Run 20 Dumbbell Power Snatch(R1-L2) (22.5 Kg-12.5Kg)
Oly. 10 Min Emom 1 Hang Squat Snatch+1 Squat Snatch+1 Overhead Squat -Then- 10 Min Emom 1 Strict Shoulder Press+2 Push Press+3 Push-Jerks -Then- Gymnastic&İsometric Strength 5 Round 20 Sec:Reverse Grıp Chın-Up Hold 20 Sec:Rest 20 Sec:İnverted Ring Row 40 Sec:Rest
Strength Every 1:30 Min For 9 Min(6R) 5 Back Squat(%70) -Then- Gymnastic Strength Every 1:45 Min For 17:30 Min(10R) 3 Weighted Pull-Ups 5 Strict Pull-Ups 7 Kipping Pull-Ups OR Scaling: 8 Strict Pull-Ups 7 Kipping Pull-Ups